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Indian Style Sprouted Mung Bean & Mango Salad

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Nutritious and protein-rich, this Indian Style Sprouted Mung Bean & Mango Salad is loaded with colorful and refreshing crunchy vegetables and spiced up simply with Indian Chaat masala. It is oil-free, vegan, gluten-free, and a light meal for summer.

Front view of Sprouted Moong Bean Salad in three brown designer bowl.
Moong Bean Salad with Cucumber and Tomato

I enjoy this salad as a light lunch or simply top it up with some green coriander chutney, tamarind chutney, and some yogurt to make a chaat, but a healthy chaat. Reading the word chaat you must be worried, but no I do not add any unhealthy stuff to this.

When you make this as a chaat, it can also be served as an appetizer for parties. For this Baked Bread katori chaat where I stuffed the katoris with this salad and topped it up with chutneys and yogurt.

This salad can be done easily and quickly if you have sprouted moong beans at hand. I always have some sprouted moong beans or some sort of soaked and sprouted beans in my freezer. It comes in handy when I do not want to cook and still eat something healthy.

Top view of Sprouted Moong Bean Salad in three brown designer bowl.
Sprouted Moong Bean Salad

This salad can also be served as a side to your main meals, like in this Maharashtrian thali, or simply as an accompaniment to your everyday thali or dal-rice. Serve it as a side to your grilled meals for your barbeque party or take it along as a picnic food.

I also like to add my sprouted moong beans in soups salads, stir-fries, pancakes etc. A good way to make fussy eaters eat it. I make this Mugachi Usal (Instant Pot Sprouted Moong Curry) and Spicy Kolhapur Misal too from the sprouted moong beans.

What are moong beans?

The mung bean also known as the moong bean, mongo, green gram, or mung is from the legume family and is mainly cultivated in Asian countries is a high source of protein, fibre, iron, and antioxidants. The best way to consume mung beans is to sprout them.

Why sprout beans?

Sprouting or germination is thought to improve the nutritional value of the beans and also make it easier to digest. Also, a cup of sprouted mung beans has much fewer calories. I have a post here on steps on how to sprout mung beans at home without any special equipment like a sprouter

Frozen Sprouted Mung beans in a bowl.
Frozen Sprouted Mung beans in a bowl.

How to consume moong beans?

Many people eat the sprouted mung beans or the soaked mung beans raw. I cook mine a little so that they are a little soft. Few do get constipation or digestion problems when consumed raw and I am one amongst them so I cook them a bit and then use it.

Recipe for Indian Style Sprouted Mung Bean & Mango Salad

So coming to the recipe for Indian Style Sprouted Mung Bean & Mango Salad, I make this salad simple but I do add some Indian chat Masala and some chopped green chilies to add to the flavor.

The chat Masala along with the lemon adds a lovely taste and the green chilies add hotness to the dish. One can skip the green chilies and even the chat Masala, but I would recommend using it.

I have added some pickled mango juice. I keep a batch of pickled mangoes in my freezer during the summer months. If you want to check this oil-free pickled mango recipe, get it here. One can simply replace it with lemon/lime juice.

Moong Bean Salad with Cucumber and Tomato served in a green plate
Moong Bean Salad with Cucumber and Tomato

Veggies & Fruits in sprouted moong salad

I have added raw mangoes, tomato, and cucumber. Raw mangoes too give a nice sour taste and crunch to the salad.  One can skip the tomato and cucumber. Other veggies like pepper/capsicum, corn, carrot, onion, and broccoli will go well in this salad.

Shelf Life of Sprouted Mung Bean & Mango Salad

This salad can be made ahead and used within 2-3 days. However, as it involves fresh vegetables I do not recommend storing them in the fridge for more than a day.

Front and close up view of Sprouted Moong Bean Salad in three brown designer bowl.
Sprouted Moong Bean and Raw Mango Salad
Sprouted Moong Bean Salad in a brown designer bowl.

Sprouted Mung Bean & Raw Mango Salad

Nutritious and protein-rich, Sprouted Mung Bean & Raw Mango Salad is an oil-free, and refreshing salad loaded with crunchy vegetables.
5 from 2 votes
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Course: Breakfast, Main Course, Snacks
Cuisine: Indian
Keyword: Legumes / Beans / Pulses, Salad, Sprouted, Vegetables
Prep Time: 10 minutes
Cook Time: 5 minutes
Servings: 2
Calories: 129kcal
Author: Renu Agrawal-Dongre

Ingredients

  • 1 Cup Sprouted Mung Beans Check here on how to sprout moong beans
  • 1/4 Cup Raw Mango of Pickled Diced/Chopped , see below on how to, or one can use plain raw mango
  • 1 tablespoon Pickled Mango Juice replace by lemon, if using plain mango
  • 1/2 Cup Cucumber chopped into small pieces
  • 1/2 Cup Tomato chopped into small pieces
  • 1/2-1 tablespoon Coriander Leaves roughly chopped
  • 1 green chilly chopped, Optional
  • 1/2 teaspoon Indian Chaat Masala

Instructions

  • Cook the sprouted moong beans in microwave for 5 minutes or pressure cook for 1-2 whistles.
    1 Cup Sprouted Mung Beans
  • Chop the tomatoes and cucumber.
    1/2 Cup Cucumber, 1/2 Cup Tomato
  • Grate or chop the mangoes.
    1/4 Cup Raw Mango
  • In a bowl, add the cooked moong beans, cucumber and tomato.
  • Add the pickled mango juice/lemon juice, chaat masala, and chopped green chilies. salt and coriander.
    1 tablespoon Pickled Mango Juice, 1 green, 1/2 teaspoon Indian Chaat Masala, 1/2-1 tablespoon Coriander
  • Refrigerate for 30-60 minutes so that the juices mix well with the sprouts or one can enjoy them

Notes

  • Measurements are a rough guideline. One can change as per preference.
  • Read above for substitutions.
 
Tried this recipe?Share your feedback @cookwithrenu_ad or tag #cookwithrenu_ad
Nutrition Facts
Sprouted Mung Bean & Raw Mango Salad
Amount Per Serving
Calories 129 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 0.2g1%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.1g
Sodium 5mg0%
Potassium 438mg13%
Carbohydrates 25g8%
Fiber 9g38%
Sugar 6g7%
Protein 8g16%
Vitamin A 594IU12%
Vitamin C 15mg18%
Calcium 38mg4%
Iron 2mg11%
* I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.
Disclaimer: I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.

Make ahead instructions

When you are making ahead for a party or whatever reason cut and keep the veggies separate. Keep the sprouts ready and mix it for 30-60 minutes before serving. Doing this for 30-60 minutes will help the mango juice or lemon release the flavors along with spices.

Updates

This post was first published on 16 May 2018. Today the 9-Aug-2024, I am updating content and pics. The recipe remains the same.

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5 from 2 votes
Recipe Rating




Archana

Saturday 31st of August 2024

Renu, this Indian-style, mung bean and mango salad, are so very yummy and healthy. I love the flavours here and will use the brined mangoes I picked up in the supermarket. Thanks my moong bean is soaking right now.

Kalyani

Saturday 17th of August 2024

Sprouted mung bean salad with mango screams summer to me, and I want to dig into this bowl as brunch, Renu. Steaming the sprouts is something I do too esp for salads / stir fries

Mayuri Patel

Friday 16th of August 2024

My favourite salad, whenever I sprout beans at home, always make a salad. I usually add raw mango but like your idea of using pickled mango as getting fresh raw mango is difficult where I am. Healthy way to enjoy bean sprouts.

Swati

Wednesday 15th of May 2019

Moong sprout salad is such a healthy option and with added mangoes bites topped with chaat masala must have taken the taste to another level.. Loved this chatpata and healthy salad.

Sujata Roy

Monday 13th of May 2019

Wow sprouted moong beans salad sounds so healthy and mouthwatering. Pickled mango, chaat masala definitely makes the salad lip-smacking. Loved it.

CookwithRenu

Monday 13th of May 2019

Thank You